Extension and flexion of the arms while leaning backwards on the heels ► inverted row

Individual work

The horizontal bar is set approximately between stomach and chest height. Hold on to the horizontal bar with your hands in a heel position, grasp the bar with an overhand grip (back of hand facing your face), keep your arms slightly wider than shoulder width, bend your arms to pull your body/chest towards the bar, then stretch your arms back to the starting position (raise and lower your upper body).

Attention:
Foot, knees, pelvis and shoulders practically form a line (body tensed, pelvis pushed up), arms not fully extended; actively pull your shoulders together as you raise your body.

Lighten:
Set upright position (higher stretch position); bend legs.

Harden:
Position more hanging (lower stretch position); additional weight.

Variant:
Grab horizontal bar with an underhand grip (palms facing feet).

1 horizontal bar